What if I were to tell you that changing your diet could feel like going on vacation? Take a moment to visualize with me. Imagine yourself sitting at a table outside a restaurant along the coastline of a majestic blue ocean, watching the sunset and enjoying the tranquil breeze as it stirs your hair and caresses your cheek. Sounds good so far, right? But wait; it gets better. On the table before you is a glass of decadent red wine and a sumptuous meal, rich with the deep, woody flavors of authentic olive oil, perfectly aged cheeses, fish grilled and seasoned with flavorful herbs, and fresh fruits and vegetables grown in the fertile soil of a nearby vineyard. This lovely place is the Mediterranean, a seaside region that encompasses parts of Greece, Spain, Italy, and France. Its full-time residents enjoy longer life expectancies than anyone else in the world—all thanks to a regular diet made up of the delectable ingredients I just described. In fact, multiple studies have shown that the Mediterranean diet doesn’t only reduce the likelihood of death from major chronic illnesses such as cancer, heart disease, Parkinson’s, and Alzheimer’s; it also helps protect against developing these conditions in the first place. What’s more, recent studies suggest that the Mediterranean diet may also prevent depression and anxiety, meaning its followers are not only healthier but happier as well. Now it’s time to return to reality. You may have lost the sea, the sunset, and the breeze, but the good news is that you can bring the meal with you and reap the benefits of a Mediterranean diet no matter where you are! Let me be your travel guide and read on to learn what it takes to start eating like you’re on vacation. Basic Components of the Mediterranean Diet “Good Fats” Olive Oil — In addition to its robust flavor and its versatility as a cooking ingredient, olive oil has quite a bit of nutritional value. It’s high in vitamins E and K, packed with antioxidants known to fight disease and inflammation, and mostly made up of monounsaturated fat, which means it’s better for your heart than vegetable or canola oil. Your journey to the Mediterranean starts when you trade in your Crisco for some EVOO (extra virgin olive oil). Nuts and Seeds —Fat, protein, and fiber...

By The Registered Dietitians at 2 Your Health When you think ‘Mediterranean’ do images of majestic oceans, tranquil breezes, sumptuous flavorful foods, and opulent sunsets come to mind? What about the rich, deep, woody flavors of authentic olive oil and the pure decadence of wine, aged cheeses, and fresh fruits and vegetables off the vine and from the rich soil of the Mediterranean land? The Mediterranean Diet’s aromatic appeal has not only been likened to delicious satisfaction, it is being touted as a beneficial and healthy lifestyle for its abundance of nutrients and preventative qualities across lands far from the Mediterranean Sea. The Mediterranean Diet (MD) is associated with and originated in the olive-growing areas of the Mediterranean, mostly in Greece, Spain, Italy, and France.1 Many studies have shown that the Mediterranean people have a longer life expectancy and a lower risk of suffering certain chronic diseases such as cardiovascular disease, cancer, and some metabolic disorders.2,3,4, 5 A meta-analysis reviewing the Mediterranean diet revealed the association of improvement in health status, as seen by reduced mortality rates (9%), decrease in mortality from cardiovascular diseases (9%), incidence of or mortality from cancer (6%), and incidence of Parkinson’s and Alzheimer’s diseases(13%).6 Here we breakdown the benefits of the Mediterranean diet and why it’s not so different than what registered dietitians have been promoting for a long time. You’ll see there’s a lot to love and you don’t even have to cross the ocean to embrace it. Mediterranean Diet Ingredients Olive Oil Olive oil is an amazing, versatile liquid source of monounsaturated fatty acids and may have some great health advantages in the diet. It may help reduce the risk of coronary heart disease, prevent several types of cancer, and alter immune and inflammatory responses. Nuts and Seeds The vitamins, minerals, and compounds like flavonoids, isoflavonoids, phytosterols, and phytic acid all have many essential health benefits that are protective against cardiovascular disease, may promote cognitive health and reduce plasma lipid levels. Vegetables and Fruits Rich in vitamins, minerals, phenols, and flavonoids, fruits and vegetables are also rich in fiber, antioxidants, and have been associated with lower incidence of cancer, coronary heart disease, and neural tube defects among other benefits. Fish The fatty acids (polyunsaturated) found in fish help regulate homeostatic factors in the body, protect against cardiac arrhythmias, cancer, and hypertension. Fish...

What if I were to tell you that changing your diet could feel like going on vacation? Take a moment to visualize with me. Imagine yourself sitting at a table outside a restaurant along the coastline of a majestic blue ocean, watching the sunset and enjoying the tranquil breeze as it stirs your hair and caresses your cheek. Sounds good so far, right? But wait; it gets better. On the table before you is a glass of decadent red wine and...

By The Registered Dietitians at 2 Your Health When you think ‘Mediterranean’ do images of majestic oceans, tranquil breezes, sumptuous flavorful foods, and opulent sunsets come to mind? What about the rich, deep, woody flavors of authentic olive oil and the pure decadence of wine, aged cheeses, and fresh fruits and vegetables off the vine and from the rich soil of the Mediterranean land? The Mediterranean Diet’s aromatic appeal has...